Graham Crackers vs. Cornstarch
Nutrition comparison of Graham Crackers and Cornstarch
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
cornstarch
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and cornstarch:
- Both cornstarch and graham crackers are high in calories and carbohydrates.
- Cornstarch has 180.4 times less saturated fat than graham cracker.
- Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Graham cracker has signficantly more potassium than cornstarch.
- Graham cracker has signficantly more protein than cornstarch.
- Graham cracker is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Cornstarch (Cornstarch) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornstarch and graham crackers are high in calories. Graham cracker has 13% more calories than cornstarch - cornstarch has 381 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is heavier in protein, much lighter in carbs and much heavier in fat compared to cornstarch per calorie. Graham crackers has a macronutrient ratio of 6:72:22 and for cornstarch, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Cornstarch | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 72% | 100% |
| Fat | 22% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both cornstarch and graham crackers are high in carbohydrates. Cornstarch has 18% more carbohydrates than graham cracker - cornstarch has 91.3g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Graham cracker is an excellent source of dietary fiber and it has 278% more dietary fiber than cornstarch - cornstarch has 0.9g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and cornstarch has less sugar than graham cracker - graham cracker has 24.9g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Graham cracker has signficantly more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Cornstarch has 180.4 times less saturated fat than graham cracker - cornstarch has 0.01g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and cornstarch are low in trans fat - graham cracker has 0.06g of trans fat per 100 grams and cornstarch does not contain significant amounts.
Vitamins
Vitamin A
Graham crackers and cornstarch contain similar amounts of Vitamin A - graham cracker has 0.6ug of Vitamin A per 100 grams and cornstarch does not contain significant amounts.
Vitamin E
Graham cracker has more Vitamin E than cornstarch - graham cracker has 1.5mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
Vitamin K
Graham cracker has more Vitamin K than cornstarch - graham cracker has 14.3ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Graham cracker has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Graham Crackers | Cornstarch | |
|---|---|---|
| Thiamin | 0.265 MG | ~ |
| Riboflavin | 0.317 MG | ~ |
| Niacin | 4.439 MG | ~ |
| Pantothenic acid | 0.42 MG | ~ |
| Vitamin B6 | 0.156 MG | ~ |
| Folate | 91 UG | ~ |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 37 times more calcium than cornstarch - cornstarch has 2mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Graham cracker is an excellent source of iron and it has 704% more iron than cornstarch - cornstarch has 0.47mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Graham cracker has signficantly more potassium than cornstarch - cornstarch has 3mg of potassium per 100 grams and graham cracker has 170mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than cornstarch per 100 grams.
| Graham Crackers | Cornstarch | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.025 G |
| Total | 4.781 G | 0.025 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Cornstarch (Cornstarch) .
Graham Crackers g
()
|
Daily Values (%) |
Cornstarch g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornstarch or graham crackers contain more calories in 100 grams?Both cornstarch and graham crackers are high in calories. Graham cracker has 10% more calories than cornstarch - cornstarch has 381 calories in 100g and graham cracker has 430 calories.
Does cornstarch or graham crackers have more carbohydrates?
By weight, both cornstarch and graham crackers are high in carbohydrates. cornstarch has 20% more carbohydrates than graham cracker - cornstarch has 91.3g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does cornstarch or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 37 times more calcium than cornstarch - cornstarch has 2mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does cornstarch or graham crackers contain more iron?
Graham cracker is an abundant source of iron and it has 700% more iron than cornstarch - cornstarch has 0.47mg of iron in 100 grams and graham cracker has 3.8mg of iron.